Friday, February 26, 2010
Tip of the Day
Incorporate a leisurely paced walk after each main meal. The Thermal effect from your digestive system paired with the walk will have a cumulative effect on raising your average daily metabolism.
Need Motivation?
I was teaching my Goal Setting class the other day when a few guests were having a really hard time coming up with motivation to exercise. So I suggested that they close their eyes and envision themselves ten years from now. They answered the following questions from two different perspectives; first, if they continued in their unhealthy ways or secondly, if they decided this second to begin turning things around.
- How does it feel getting in and out of a chair or up and down a flight of stairs?
- Are you able to get onto the floor and play actively with your grandchildren/children?
- If you were to look into the mirror, what might you think to yourself?
- How do you feel getting out of bed in the morning?
- What fitness-related activities are you participating in outside of work?
- Are you living joyfully?
If you are having a hard time coming up with motivation to exercise close your eyes, envision yourself ten years from now and ask these same questions. Write down some of the responses and I bet you’ll find some motivation.
Thursday, February 25, 2010
Tip of the Day
Rather than e-mailing or calling your coworker a few offices down the hall, stand-up and walk over to see them.
Top 5 Hotel Chains for Fitness
1. Westin
Partnered with Reebok to create WestinWORKOUT. Their upgraded facilities have equipment for cardio, strength training, cycling, calisthenics, and yoga. Guests can book an official WestinWORKOUT Room that comes equipped with the following: bike or treadmill, workout DVDs, weights and running maps. Some will offer a RUNWESTIN program in which guests of all fitness levels can join a running concierge for a three-mile guided walk or run in the city.
2. Hyatt
More luxurious accommodations. They have implemented the StayFit Program , which is essentially an upgrade to their facilities and 24 hour fitness availability. Equipment includes: Life Fitness cardio and strength, flatscreen tvs, fitballs, mats, and resistance bands. Select Hyatt Hotels have a YogaAway with either yoga exercises on TV or on-site yoga instructors for private or group settings.
3. Marriot
They have implemented the Great Health, Fit for You program. In addition to a fitness center, it offers 3 different in-room exercise kits delivered to your door at no charge.
4. Hilton
This chain has started the Hilton Fitness by Precor program offering essentials for a workout including cardio equipment (personal TV and headphones) and weights.
5. Omni
Guests may receive a free Get Fit Kit that includes the following: floor mat, dumbbells, resistance bands, and pamphlet of exercises to do in your room. Some locations offer treadmill rentals with delivery to your room.
Wednesday, February 24, 2010
Tip of the Day
Help your heart! Lower your sodium and salt intake. Consume 2400 milligrams or less per day—about 1 teaspoon of salt.
H3 Who's Who: Adam Martin
Please allow me to introduce February’s Who’s Who spotlight, H3 Fitness Director Adam Martin.If you are a regular follower of the blog, or have visited Hilton Head Health, you are most familiar with this person. Here’s a bit of background on H3’s own exercise and fitness guru.
Born and raised in the Sunshine State, Adam Martin’s interest and passion for fitness began at an early age with sports. He tried a little bit of everything from Martial Arts to tennis to golf to soccer (which proved to be his favorite, as he played from age eight through his senior year in high school). After graduating high school, Adam attended the University of Florida, which is where he first learned about Hilton Head Health (H3). Upon receiving a bachelor’s degree in Exercise Physiology/Biomechanics, Adam applied to H3’s internship program.
Adam began his four month internship in January of 2006 – and after just three months he was offered the opportunity for employment at H3 as the Fitness Specialist. He continued as Fitness Specialist until March of 2007, when he was promoted to Fitness Director. As Fitness Director, Adam not only oversees all scheduled fitness activities, but he also teaches fitness lectures. He’s discovered that educating people about the benefits of consistent exercise has become a calling for him. In addition, Adam is also responsible for facilitating our fitness-focused specialty week, FIT Week, which is only offered twice per year. Adam finds that “it’s during FIT Week that a diverse group of Guests grow immensely, helping conquer lifelong hurdles, in route to long-term lifestyle change. When you have a passionate and motivated group of individuals, as we do during FIT Week, the sky’s the limit!”
When Adam’s not inspiring Guests at H3, you can find him on the beach running or cycling with his dog Sterling—or curled up in his hammock enjoying a good book or in the kitchen experimenting with new recipes.
You can follow Adam on Twitter here or you’ll find him posting news and comments on the H3 Facebook page here.
Tuesday, February 23, 2010
Tip of the Day
Grind your own peanut butter. That way you avoid those partially hydrogenated oils and get an all-natural flavor!
Did you know?
Today is National Pancake Day! What better way to celebrate (and don't say IHOP!) than to make your very own short stack of mouth-watering panckages.
So tonight, instead of your usual dinner try ‘brinner’, and serve up a few of our tasty H3 Banana Oatmeal Hotcakes!
Download the recipe card here.
So tonight, instead of your usual dinner try ‘brinner’, and serve up a few of our tasty H3 Banana Oatmeal Hotcakes!
Download the recipe card here.
Monday, February 22, 2010
Water: How much should you drink every day?
I recently received this WebMD article that questions the benefits of drinking 8 glasses of water per day (thanks Erik). I was a bit floored by the MD that was blog-bashing the core quintessential element that makes up us and the surrounding world. In fact, just as the guest that forwarded me the article, I decided to gulp down a bottle of the magical transparent molecule just in spite. So, my research began, and if you are reading this blog and control distribution of CEUs for the ACSM I would appreciate a few.
Science has proven that nearly all the major systems in the human body rely on water. In truth, water makes up over 60% of our total body weight and functions in many different capacities.
What the original article omits is the notion that dehydration is the real concern since 75% of Americans are chronically dehydrated and that dehydration is the leading cause of death in children worldwide. Each and every day you are losing water through your breath, perspiration, urine and bowel movements and in order for your body to function properly you must replenish its water supply. “Replenish” is the key word. The average adult loses about 1.5 liters/day through urine and an additional liter through breath, sweat and bowel movements. So, if you consume about 2 liters or 64 ounces per day, rarely feel thirsty and produce colorless or slightly yellow urine, your fluid intake is probably adequate. However, there are a couple applicable factors that may influence your water needs such as exercise, environment and illness.
- An extra 8-16 ounces of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour would require more fluid intake. A good rule of thumb for exercise is that you should weigh the same after the activity as you did before.
- Heat and humidity will also trigger an increase in sweat product and require greater intake of fluids. Furthermore, if you are at altitudes about 8,200 feet your urination and breathing pattern may change, thus you should drink additional water.
- Certain illness such as fever, vomiting and diarrhea cause your body to lose additional fluids. In these cases drink more water and it may be beneficial to consume an oral rehydration like CeraLyte.
I hope this helped. We all know our bodies well, what physical response do you regard as the first sign of dehydration?
Science has proven that nearly all the major systems in the human body rely on water. In truth, water makes up over 60% of our total body weight and functions in many different capacities.
What the original article omits is the notion that dehydration is the real concern since 75% of Americans are chronically dehydrated and that dehydration is the leading cause of death in children worldwide. Each and every day you are losing water through your breath, perspiration, urine and bowel movements and in order for your body to function properly you must replenish its water supply. “Replenish” is the key word. The average adult loses about 1.5 liters/day through urine and an additional liter through breath, sweat and bowel movements. So, if you consume about 2 liters or 64 ounces per day, rarely feel thirsty and produce colorless or slightly yellow urine, your fluid intake is probably adequate. However, there are a couple applicable factors that may influence your water needs such as exercise, environment and illness.
- An extra 8-16 ounces of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour would require more fluid intake. A good rule of thumb for exercise is that you should weigh the same after the activity as you did before.
- Heat and humidity will also trigger an increase in sweat product and require greater intake of fluids. Furthermore, if you are at altitudes about 8,200 feet your urination and breathing pattern may change, thus you should drink additional water.
- Certain illness such as fever, vomiting and diarrhea cause your body to lose additional fluids. In these cases drink more water and it may be beneficial to consume an oral rehydration like CeraLyte.
I hope this helped. We all know our bodies well, what physical response do you regard as the first sign of dehydration?
Friday, February 19, 2010
Tip of the Day
According to the National Sleep Foundation, sleep is just as important to your health as diet and exercise. Don't skimp on your zzzz's.
Hilton Head Health on Twitter
About three weeks ago I caved in to requests to create a twitter account. I was totally unaware of what twitter was and how it could be valuable. Especially since when I visited the website it refused to give me information about what it actually was without creating an account. Twitter is a “micro-blogging” service that limits posts to 140 characters and has over 44.5 million subscribers. When you sign up for a twitter account you have the ability to follow blog feeds from individuals, family, friends, websites or businesses.
It reminds me of the old ticker-tape news reels, information about anything, everything and anyone you’re interested in instantaneously appears on your homepage. Twitter also allows others to follow your personal news reel, so that when you post something it will appear on the homepage of all your “followers.” I’ve especially enjoyed following Lance Armstrong who posts multiple times per day about his rides and even includes pictures he takes while training.
I’ll be posting sporadically about health and wellness. The beauty of the posts are that they are concise and get right to the point. Here are a few of my recent “tweets”…
Cheese my shin is killing me http://bit.ly/ap6xJD It's a miracle on curd! Lindsey Vonn wins Gold!
via Bob Wright: "What's good for your heart is good for your hard!" LOL http://tinyurl.com/yack7tm
When marketers, red bull and beef jerky collide! Vegans beware. http://i.imgur.com/fyRG6.jpg
Stop worrying about what other people think! It limits your potential.
A national change in our collective psyche! Very ambitious Mrs Obama, where do we start? http://www.letsmove.gov/
14 year old McDonalds hamburger … http://bit.ly/4Ebgn Looks the same as the day it was bought.
Just a little reminder … http://imgur.com/VIEaz.jpg
Fecal bacteria in packaged salad? Yikes ₀ http://bit.ly/9Jh2HZ
Stop smoking, eat responsibly, limit alcohol and exercise. 4 habits = 40% less cancer risk http://usat.me?37443920
Follow me on Twitter here.
Thursday, February 18, 2010
Attention iPhone Addicts
Looking for an easy way to track your jogs/walks and bike rides without spending a lot of money on a fancy gadget?The Runmeter app for iPhones turns your cell into a GPS using your 3G network. The app keeps all of your work-out stats on your phone – so you don’t have to sync it to a special program. It keeps track of your speed, distance, elevation, calories, and more – and even gives you an audio update (through your iTunes).
Not only is the app motivational while using it (you can set the audio updates as often as you like), but you can challenge yourself against your previous stats. You can even challenge your friends by sending your route via email or Twitter.
The only downfall is that the app doesn’t capture your heart rate, so you would want to monitor this with a heart rate wrist monitor or intermittent heart rate checks throughout your workout! Check out Amber’s post on how to determine your heart rate range.
Visit the iTunes store to purchase this app.
Features include:
- Record new routes by just running them for the first time
- Race your existing routes, comparing your current run to your best, median, and worst runs
- See a map of your route, including real-time markers comparing your current run against your best, median, and worst runs
- See graphs of pace and elevation as you run
- View a calendar of your runs, showing how your runs compared.
- See a summary by week, month, and year of your total distance, average pace, and total climb
- Forget your iPhone on a run? No problem, just enter your data after your run
- Tilt your iPhone to landscape to see the map or graph
- Listen to music or podcasts while running, including changing tracks
Visit the Runmeter website to take a picture tour of these features.
Wednesday, February 17, 2010
Tip of the Day
Pop in the headphones during strength training – this will help in completing those last few repetitions.
Go for the Gold!
Have you been watching the Winter Olympics? If so, how many times have you heard yourself say ‘Wow, I wish I could do that’?
Well – join us for Fit Week 2010 and unleash your inner athlete! Unlike the Olympic Games, Fit Week is designed for ALL fitness levels and incorporates a number of inspiring and unique fitness activities into our regular Healthy Lifestyle program.
This week is not only packed with adventures and achievements, but also camaraderie and group support—which is by far one of the most memorable parts of the experience. You’ll have the chance to go kayaking, hiking, biking and rock wall climbing, just to name a few!
Check out these two videos to learn more about how you can experience a life-changing, fitness-filled week (not to mention, during the most beautiful time of the year on Hilton Head Island!).
A Special Message from Adam Martin, H3 Fitness Director.
Take a sneak peek at what's in store...
Well – join us for Fit Week 2010 and unleash your inner athlete! Unlike the Olympic Games, Fit Week is designed for ALL fitness levels and incorporates a number of inspiring and unique fitness activities into our regular Healthy Lifestyle program.
This week is not only packed with adventures and achievements, but also camaraderie and group support—which is by far one of the most memorable parts of the experience. You’ll have the chance to go kayaking, hiking, biking and rock wall climbing, just to name a few!
Check out these two videos to learn more about how you can experience a life-changing, fitness-filled week (not to mention, during the most beautiful time of the year on Hilton Head Island!).
A Special Message from Adam Martin, H3 Fitness Director.
Take a sneak peek at what's in store...
Tuesday, February 16, 2010
Tip of the Day
Instead of a desk chair, use a FitBall. See your posture and core strength change dramatically!
Ask the Expert: Q&A with Director of Education, Bob Wright
Q: I have heard a lot about trans fat lately. What is it and why should I be concerned about it?
A: Trans fats are found primarily in foods made with partially hydrogenated oils such as commercially prepared baked products, snack foods (cookies, crackers, donuts, chips), hard margarines, and shortenings. Commercially prepared and restaurant fried foods have a significant amount as well.
You should be concerned about them because trans fats have been shown to raise bad cholesterol (LDL), lower good cholesterol (HDL), and increase chronic systemic inflammation, a condition that is linked to heart disease, stroke, diabetes, some forms of cancer, and Alzheimer’s.
The 2005 Dietary Guidelines for Americans, along with the FDA and the American Heart Association, recommends that you limit your consumption of trans fats to less than 1% of your total calories (1 gram per 1000 calories). The Institute of Medicine suggests limiting them “as much as you can.” The bottom line is that we should all try to eliminate them from our diet.
To meet these guidelines, avoid restaurant-fried foods and read food labels to identify and avoid foods with trans fats. As consumers have become more concerned about trans fats, food companies have begun to reduce or eliminate them from their products. That’s a step in the right direction, but keep in mind that taking the trans fat out of cookies, chips, and donuts does not make them health food. They are still “junk food” and high in calories, refined carbohydrates, and sodium.
Struggling with a Nutritional Topic? Let Bob help you out. Leave your questions in the comments section and you have the chance to see your question answered in the next ‘Ask the Expert’ blog.
Monday, February 15, 2010
Tip of the Day
Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
The Incredible Edible Egg
“Free Range,” “Cage Free,” “Organic”…what does it all mean? Marketing labels are perhaps the most confusing part of this whole “eating healthy” game. So what do the various terms you see on USDA packages actually mean?
Conventional (i.e., no special label) –Usually less than half a square foot of space per hen. Thus, giving not even enough room for the hen to spread its wings.
Cage Free – As the “label” implies, the hens are not confined to cages, they are able to move about inside a barn. This may seem like a better life, but not optimal because actually parts of beaks are often burned to prevent pecking at themselves and others. Huge a sign of distress!
Free Range – Implies chickens on lush green pastures. This term is actually not regulated, so it can be used by absolutely anyone. Really all that’s needed is a door to the outside that gives the chickens “access” to an outdoor area, whether they actually use it or not. This is a meaningless term!
Organic – This term means the hens were fed organic feed. No pesticides.
Vegetarian – The hen is fed a vegetarian feed. However keep in mind that chickens are omnivores, not vegetarians, and will naturally eat bugs, grubs, etc.
*Pastured- This term means the chickens were raised on a pasture, with access to the sun, grass, bugs, and supplemented with grains and other feed.
So which eggs are the healthiest for us?
The USDA will tell you that all eggs are created equal, just as all vegetables, whether organic or not. Somehow the output from a chicken doesn’t depend on the inputs in the USDA’s world, which is frankly a ridiculous assumption! It’s like a chicken is a little computer program that always puts out the perfect solution, regardless of how much garbage you fed into the program. Too bad it’s not reality.
Read the interesting results found in two articles from Mother Earth Newsregarding the nutrition of truly pastured eggs versus USDA “regulated/labeled” eggs (ie: those listed above).
The truly pastured eggs contain:
- 1/3 less cholesterol
- 1/4 less saturated fat
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
- 4 to 6 times as much vitamin D
Wow. Who knew? Therefore, we must really challenge ourselves to make an effort to remain active in understanding food terms and labels!
Conventional (i.e., no special label) –Usually less than half a square foot of space per hen. Thus, giving not even enough room for the hen to spread its wings.
Cage Free – As the “label” implies, the hens are not confined to cages, they are able to move about inside a barn. This may seem like a better life, but not optimal because actually parts of beaks are often burned to prevent pecking at themselves and others. Huge a sign of distress!
Free Range – Implies chickens on lush green pastures. This term is actually not regulated, so it can be used by absolutely anyone. Really all that’s needed is a door to the outside that gives the chickens “access” to an outdoor area, whether they actually use it or not. This is a meaningless term!
Organic – This term means the hens were fed organic feed. No pesticides.
Vegetarian – The hen is fed a vegetarian feed. However keep in mind that chickens are omnivores, not vegetarians, and will naturally eat bugs, grubs, etc.
*Pastured- This term means the chickens were raised on a pasture, with access to the sun, grass, bugs, and supplemented with grains and other feed.
So which eggs are the healthiest for us?
The USDA will tell you that all eggs are created equal, just as all vegetables, whether organic or not. Somehow the output from a chicken doesn’t depend on the inputs in the USDA’s world, which is frankly a ridiculous assumption! It’s like a chicken is a little computer program that always puts out the perfect solution, regardless of how much garbage you fed into the program. Too bad it’s not reality.
Read the interesting results found in two articles from Mother Earth Newsregarding the nutrition of truly pastured eggs versus USDA “regulated/labeled” eggs (ie: those listed above).
The truly pastured eggs contain:
- 1/3 less cholesterol
- 1/4 less saturated fat
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
- 4 to 6 times as much vitamin D
Wow. Who knew? Therefore, we must really challenge ourselves to make an effort to remain active in understanding food terms and labels!
Friday, February 12, 2010
Spend Valentine’s Day this year with the one you love – breaking a sweat!
[caption id="" align="alignleft" width="170" caption="Kathy and husband, Jay"]
[/caption]
It’s often been said that two birds of a feather stick together – which holds true for exercise. Research has shown that those who exercise with a partner are more likely to stick with it than those who don’t. Working out with a partner makes it easier to stay motivated because you have an outside source of support and encouragement. (Plus – when you have someone to talk to, it always makes the time go by faster!)
Not only will exercising with your significant other allow you to establish a routine healthy habit, but it gives you more quality time together to bond.
H3 Guest, Kathy Irving puts it best, “My husband and I have very different interests and found that attending this program together gave us a chance to bond, re-connect and spend time together. I've enjoyed having the mutual support both here and back home- it's something that we can take with us and share."
So this Sunday, if you aren’t here at H3, you can still sneak in the time to do something active and fun on Valentine’s Day.
Here are a few ideas:
- Go biking. (And no, you don't have to ride a double seater!)
- Go ice skating.
- Try a new sport.
- Go for a scenic walk through the park.
- Make a gym date.
- Go dancing!
- Partner Yoga.
[/caption]It’s often been said that two birds of a feather stick together – which holds true for exercise. Research has shown that those who exercise with a partner are more likely to stick with it than those who don’t. Working out with a partner makes it easier to stay motivated because you have an outside source of support and encouragement. (Plus – when you have someone to talk to, it always makes the time go by faster!)
Not only will exercising with your significant other allow you to establish a routine healthy habit, but it gives you more quality time together to bond.
H3 Guest, Kathy Irving puts it best, “My husband and I have very different interests and found that attending this program together gave us a chance to bond, re-connect and spend time together. I've enjoyed having the mutual support both here and back home- it's something that we can take with us and share."
So this Sunday, if you aren’t here at H3, you can still sneak in the time to do something active and fun on Valentine’s Day.
Here are a few ideas:
- Go biking. (And no, you don't have to ride a double seater!)
- Go ice skating.
- Try a new sport.
- Go for a scenic walk through the park.
- Make a gym date.
- Go dancing!
- Partner Yoga.
Thursday, February 11, 2010
Tip of the Day
Always try the next stage in fitness classes – You never know what you’re capable of until you try!
H3 Recipe: Brownie Cookie Bites
During my 1:00 pm class today, a buzz was in the air....
News like this travels fast through the halls of H3 - Brownie Cookie Bites at the 2:00 pm demo!
So, I thought I would pass along these goodies to you - and maybe you can pass them on to your Valentine.
BROWNIE COOKIE BITES from H3 Chef C
These fudgy little treats are easy to make and taste as rick as any brownie. Your challenge will be portion control...so what else is new?
Ingredients
- 1 cup unbleached white flour
- 1/4 teaspoon baking soda
- 1/4 cup unsalted butter
- 2/3 cup granulated sugar
- 1/3 cup cocoa powder
- 1/4 cup dark brown sugar, packed
- 1/4 cup buttermilk (or yogurt)
- 1 teaspoon vanilla extract
- Non-stick cooking spray
- Powdered sugar
Preparation
- In a small bowl stir together flour and baking soda, reserve
- In a medium sauce pot, melt butter
- Stir sugar, cocoa and brown sugar into the melted butter
- Whisk in buttermilk (or yogurt) and vanilla
- Stir in flour mixture until just combined
- Chill for 1 hour
- To Bake: drop by small teaspoon-ful onto a lightly spray-oiled baking sheet
- Bake at 350 degrees for 8 - 10 minutes
- Cool on racks
- Stack cool cookies on a platter and dust with powdered sugar
Yield: about 36 cookies
Calories: 50
Fat Grams: 1
News like this travels fast through the halls of H3 - Brownie Cookie Bites at the 2:00 pm demo!
So, I thought I would pass along these goodies to you - and maybe you can pass them on to your Valentine.
BROWNIE COOKIE BITES from H3 Chef C
These fudgy little treats are easy to make and taste as rick as any brownie. Your challenge will be portion control...so what else is new?
Ingredients
- 1 cup unbleached white flour
- 1/4 teaspoon baking soda
- 1/4 cup unsalted butter
- 2/3 cup granulated sugar
- 1/3 cup cocoa powder
- 1/4 cup dark brown sugar, packed
- 1/4 cup buttermilk (or yogurt)
- 1 teaspoon vanilla extract
- Non-stick cooking spray
- Powdered sugar
Preparation
- In a small bowl stir together flour and baking soda, reserve
- In a medium sauce pot, melt butter
- Stir sugar, cocoa and brown sugar into the melted butter
- Whisk in buttermilk (or yogurt) and vanilla
- Stir in flour mixture until just combined
- Chill for 1 hour
- To Bake: drop by small teaspoon-ful onto a lightly spray-oiled baking sheet
- Bake at 350 degrees for 8 - 10 minutes
- Cool on racks
- Stack cool cookies on a platter and dust with powdered sugar
Yield: about 36 cookies
Calories: 50
Fat Grams: 1
Wednesday, February 10, 2010
Tip of the Day
Buy your Valentine dark chocolate. It's loaded with antioxidants and heart-healthy benefits.
Study: Thin does not equal healthy
An emerging statistic from the Mayo Clinic has taken America by surprise – by placing the focus on not just ‘losing weight’ but getting healthy.
They have found that more than half American adults are considered to have a normal body weight (according the BMI) but have high body fat percentages that put them at risk for certain diseases and conditions as those categorized as overweight and obese.
(Remember, BMI measures a person’s Body Mass Index, by height and weight of the individual, but does not take into account body fat percentages.)
This new risk factor for heart disease, diabetes, increased cholesterol, increased blood pressure and metabolic disease is defined as ‘normal weight obesity’.
This new research may be confusing to the average person because the past efforts of the Mayo Clinic (as well as other reputable health organizations) to combat these issues that have been focused on maintaining a healthy weight. Unfortunately, our society places a great deal of importance on weight rather than the overall big picture of living a healthy lifestyle.
I guess the thing to think about is – what good is a healthy weight if you aren’t indeed ‘healthy’?
The best way to make sure you don’t fall in the ‘normal weight obesity’ category is to maintain a normal weight by eating nutritious foods and physical activity through a combination of aerobic and resistance training exercises. These three components will allow you to lose weight and maintain a healthy body mass – which includes lean muscle.
This is a new study, but what do you think about the findings? If you focus on the lifestyle, and not the weight loss, you will be on the right track.
Read more about the study and normal weight obesity here.
Read more about BMI here.
They have found that more than half American adults are considered to have a normal body weight (according the BMI) but have high body fat percentages that put them at risk for certain diseases and conditions as those categorized as overweight and obese.
(Remember, BMI measures a person’s Body Mass Index, by height and weight of the individual, but does not take into account body fat percentages.)
This new risk factor for heart disease, diabetes, increased cholesterol, increased blood pressure and metabolic disease is defined as ‘normal weight obesity’.
This new research may be confusing to the average person because the past efforts of the Mayo Clinic (as well as other reputable health organizations) to combat these issues that have been focused on maintaining a healthy weight. Unfortunately, our society places a great deal of importance on weight rather than the overall big picture of living a healthy lifestyle.
I guess the thing to think about is – what good is a healthy weight if you aren’t indeed ‘healthy’?
The best way to make sure you don’t fall in the ‘normal weight obesity’ category is to maintain a normal weight by eating nutritious foods and physical activity through a combination of aerobic and resistance training exercises. These three components will allow you to lose weight and maintain a healthy body mass – which includes lean muscle.
This is a new study, but what do you think about the findings? If you focus on the lifestyle, and not the weight loss, you will be on the right track.
Read more about the study and normal weight obesity here.
Read more about BMI here.
Tuesday, February 9, 2010
Heart Health Month – Cholesterol 101
Earlier this month, I gave you a post on 7 resolutions to adopt in order to keep your heart healthy. Throughout the next month, I will give you a deeper look at each of these steps, so that you can take the necessary steps to keeping your heart in tip top shape.
What is Cholesterol?
Cholesterol is a normal part of your system; you actually need a certain amount to produce cell membranes and other hormones, as well as other bodily functions. However, if you have too much cholesterol in your bloodstream – you put yourself at risk for heart attack and stroke.
Cholesterol comes from your body as well as the food you eat. There is the HDL and LDL, which are the ‘good’ and ‘bad’ cholesterols respectively, as well as triglycerides which make up your total cholesterol. You can determine these numbers through a blood lipid profile test.
LDL “Bad” Cholesterol – This type of cholesterol, otherwise known as LDL (low-density lipoprotein), is what can slowly build up on the artery walls and form plaque. Plaque on the artery walls causes the arteries to become narrow and inflexible, which can cause atherosclerosis. Once your arteries have started this transition, it is easy for blood to clog and cause a heart attack or stroke.
LDL Cholesterol is elevated by diets high in saturated and trans fats.
HDL “Good” Cholesterol – HDL (high-density lipoprotein) cholesterol, is known as the good cholesterol because having higher levels of HDL seems to protect you from a heart attack. According the American Heart Association, HDL cholesterol carries away the LDL from the body while also helping clear the artery walls of plaque. Here at H3, we like to look at the LDL to HDL Ratio.
Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.
Triglycerides – Triglycerides are also produced in the body, but is a type of fat. High triglycerides are caused by overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level.
Why are these important?
High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. It’s important for everyone to know their cholesterol level. Although cholesterol is genetic, it can be managed through healthy lifestyle habits. Also, any body type is susceptible to high cholesterol.
Here at H3, each Guest is given a blood lipid profile test prior to beginning the program.
Now that I know my numbers, how do I know if they are good or bad?
Total blood cholesterol is the most common measurement of blood cholesterol. A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
Here’s a chart like the one you would see here at H3.
This should give you a good guideline of where you should fall. If you have any questions, please contact your physician.
What can I do to manage my cholesterol levels?
As mentioned above, there are steps you can take to manage your cholesterol levels through lifestyle choices. It is recommended that you eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.
We see great success every week with those who have lowered these numbers dramatically through changing their diet and exercise habits for just a week at a time. This is a powerful testimony for living a healthy lifestyle and its immediate impact on your overall wellness.
Source: American Heart Association, www.americanheart.org
What is Cholesterol?
Cholesterol is a normal part of your system; you actually need a certain amount to produce cell membranes and other hormones, as well as other bodily functions. However, if you have too much cholesterol in your bloodstream – you put yourself at risk for heart attack and stroke.
Cholesterol comes from your body as well as the food you eat. There is the HDL and LDL, which are the ‘good’ and ‘bad’ cholesterols respectively, as well as triglycerides which make up your total cholesterol. You can determine these numbers through a blood lipid profile test.
LDL “Bad” Cholesterol – This type of cholesterol, otherwise known as LDL (low-density lipoprotein), is what can slowly build up on the artery walls and form plaque. Plaque on the artery walls causes the arteries to become narrow and inflexible, which can cause atherosclerosis. Once your arteries have started this transition, it is easy for blood to clog and cause a heart attack or stroke.
LDL Cholesterol is elevated by diets high in saturated and trans fats.
HDL “Good” Cholesterol – HDL (high-density lipoprotein) cholesterol, is known as the good cholesterol because having higher levels of HDL seems to protect you from a heart attack. According the American Heart Association, HDL cholesterol carries away the LDL from the body while also helping clear the artery walls of plaque. Here at H3, we like to look at the LDL to HDL Ratio.
Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.
Triglycerides – Triglycerides are also produced in the body, but is a type of fat. High triglycerides are caused by overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level.
Why are these important?
High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. It’s important for everyone to know their cholesterol level. Although cholesterol is genetic, it can be managed through healthy lifestyle habits. Also, any body type is susceptible to high cholesterol.
Here at H3, each Guest is given a blood lipid profile test prior to beginning the program.
Now that I know my numbers, how do I know if they are good or bad?
Total blood cholesterol is the most common measurement of blood cholesterol. A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
Here’s a chart like the one you would see here at H3.
Normal Risk Level | High Risk Level | |
| Total Cholesterol | < 200 | > 240 |
| Triglycerides | < 150 | 200 + |
| HDL Cholesterol | > 40 for men > 50 for women | < 40 |
| LDL Cholesterol | < 100 < 70 (previous heart attack) | > 160 > 130 (CVD or Diabetes) |
| Total to HDL Ratio | < 4.5 for men < 3.5 for women |
|
| LDL to HDL Ratio | < 3 for men < 2.5 for women |
|
This should give you a good guideline of where you should fall. If you have any questions, please contact your physician.
What can I do to manage my cholesterol levels?
As mentioned above, there are steps you can take to manage your cholesterol levels through lifestyle choices. It is recommended that you eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.
We see great success every week with those who have lowered these numbers dramatically through changing their diet and exercise habits for just a week at a time. This is a powerful testimony for living a healthy lifestyle and its immediate impact on your overall wellness.
Source: American Heart Association, www.americanheart.org
Monday, February 8, 2010
Book Review – “Born to Run” by Christopher McDougall
5 of 5 stars
“Born to Run” is the best non-fiction narrative that I have read since John Krakauer’s “Into thin Air”. The author, Christopher McDougall, has done an incredible job of taking an enormous field of evolving fitness research and puts it into a wonderful story telling experience. Here’s a little overview… Born to Run is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world's greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong. Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico's deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence.
Born to Run is that rare book that will not only engage your mind but inspire your body when you realize that the secret to happiness is right at your feet, and that you, indeed all of us, were born to run.
Friday, February 5, 2010
Tip of the Day
Watch your portions! The average football fan eats about a day’s worth of calories during the game.
Don't get a flag thrown on your Super Bowl Party
Chances are this Sunday, while cheering your team to victory you will probably indulge in a few extra calories. Instead of making the ‘unwise’ choices – turn your celebration into a ‘best’ situation.
Here are a few ideas for making your Super Bowl party snacks penalty free!
- H3 Spinach and Artichoke Dip (only 120 calories for ½ cup)
- Make a veggie plate with H3’s tasty Green Goddess Dressing
- Green Pea Guacamole and homemade Pita Chips
- Cut a slice of our famous Lavosh Pizza – topped with fresh veggies and chicken (optional)
- Score extra points with the delicious H3 Fudgy Brownies.
Challenge your friends to your own Super Bowl competition by holding a game of football during half-time. Hold mini-challenges during the commercial breaks (well, the bad ones at least) and see who can do the most push-ups, jumping jacks or sit-ups during that time. Keeping occupied while the game is on hold will help you snack less and move more.
Get your blue and white (or black and gold) attire ready and enjoy this Super Bowl Sunday night guilt – free.
Who are you cheering for this year?
A. The ‘Who Dat’ Saints
B. Peyton and his Colts
C. Neither…not a big football fan.
Here are a few ideas for making your Super Bowl party snacks penalty free!
- H3 Spinach and Artichoke Dip (only 120 calories for ½ cup)
- Make a veggie plate with H3’s tasty Green Goddess Dressing
- Green Pea Guacamole and homemade Pita Chips
- Cut a slice of our famous Lavosh Pizza – topped with fresh veggies and chicken (optional)
- Score extra points with the delicious H3 Fudgy Brownies.
Challenge your friends to your own Super Bowl competition by holding a game of football during half-time. Hold mini-challenges during the commercial breaks (well, the bad ones at least) and see who can do the most push-ups, jumping jacks or sit-ups during that time. Keeping occupied while the game is on hold will help you snack less and move more.
Get your blue and white (or black and gold) attire ready and enjoy this Super Bowl Sunday night guilt – free.
Who are you cheering for this year?
A. The ‘Who Dat’ Saints
B. Peyton and his Colts
C. Neither…not a big football fan.
Thursday, February 4, 2010
Tip of the Day
Make sure to buy your fruits and veggies in season - not only are they cheaper, but taste much better!
Not just a 'guy thing'
Tomorrow, wearing red won’t just be a fashion statement, but a chance to raise awareness for a disease affecting women all over the nation. National Wear Red Day allows women to inspire others to take a stand against the #1 killer of women – heart disease.
Fact: One in 4 women will die from heart disease, while one in 30 dies of breast cancer.
Typically thought of as a man’s disease, heart disease is affecting women at a substantial rate. The good news is that heart disease is often preventable! Take action against heart disease by making the choice now to lead a healthier lifestyle. Incorporating healthy foods and physical activity in your life will decrease your blood pressure, cholesterol and chances of diabetes – all risk factors in developing this deadly disease.
If you want to learn more about these types of lifestyle changes and how they impact your chance of heart disease, take this simple quiz from the American Heart Association.
Don’t forget tomorrow to pull out your Red Dress (or shirt, tie, pin) and be a part of the movement!
Wednesday, February 3, 2010
Tip of the Day
Be aware of your history. Family history is an important risk factor for issues like stroke, heart disease, diabetes and cancer.
"King of Beers" Now Available at Burger King
Burger King made an announcement last month that it is in the early stages of opening a restaurant that will serve beer. Why not rinse down those healthy artery clogging burgers and fries with a healthy refreshing brewski? The new “Whopper/beer/fries” combo will run at a low price of just $7.99.
The chain's first U.S. location to serve alcohol will be at its South Beach location and should open mid-February. "Morningstar analyst R.J. Hottovy says adding beer at selected locations around the world is part of Miami-based Burger King's effort to reinvent itself as a fast-food restaurant with a sit-down feel.” It is also said that the restaurant will offer outdoor dining with a walk-up window and delivery service.
The “sit-down feel” sounds a bit incongruous to me. Why not just promote this as the sedentary lifestyle’s greatest dream?
Read the entire article here.
The chain's first U.S. location to serve alcohol will be at its South Beach location and should open mid-February. "Morningstar analyst R.J. Hottovy says adding beer at selected locations around the world is part of Miami-based Burger King's effort to reinvent itself as a fast-food restaurant with a sit-down feel.” It is also said that the restaurant will offer outdoor dining with a walk-up window and delivery service.
The “sit-down feel” sounds a bit incongruous to me. Why not just promote this as the sedentary lifestyle’s greatest dream?
Read the entire article here.
Tuesday, February 2, 2010
Tip of the Day
Read the label! Those who read food labels and nutrition facts slash twice as many calories from fat as those who don't look.
Drums ALIVE! - Debut class at Hilton Head Health
Drums ALIVE combines traditional aerobic movements with the powerful beat and rhythm of the drums. This is a great workout for the entire body, mind and spirit! There is something therapeutic about banging on a Physio-Ball. I encourage you to search for a class in your area or add it to your to-do list for your next trip at Hilton Head Health.
Question: What are your thoughts on Drums ALIVE? Did you take it while at Hilton Head Health or after returning home? Do you know of a class in your area?
Monday, February 1, 2010
Tip of the Day
Eat while you eat - that means turn off the tv and put away newspapers, books, and cell phones!
7 Heart Health Resolutions
As mentioned on Friday’s post, the American Heart Association has designated the month of February as American Heart Month.
Cardiovascular disease, such as heart attack and stroke, is the nation’s #1 killer. A healthy diet and lifestyle are your best weapons to prevent becoming part of that number.
A new checklist developed by the American Heart Association, My Life Check Simple 7, gives you seven different points to follow with the goal of improved health through these lifestyle changes. According to the AHA, these seven points have something unique in common – anyone can do it! And by making these small changes you will see a BIG difference in your overall health.
If you have ever been to H3 – these might sound a bit familiar!
Here are their Simple Seven Heart Health Tips:
1. Get Active. By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, your body slowly loses its strength plus the ability to function well. Physical activity equals living a longer, healthier life.
Regular Physical Activity Helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.
Aim for at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise a week.
2. Control Cholesterol. Cholesterol is important for your body because it’s used to produce cell membranes, as well as serve other necessary bodily functions. However, too much cholesterol in the blood is a major risk for coronary heart disease (which leads to a heart attack) and stroke.
To keep your cholesterol under control: schedule a screening, eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.
A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
3. Eat Better. To make sure that your body is getting the nutrients it needs, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. These foods are higher in nutrients, minerals, and fiber and are lower in calories.
The main goal for your overall diet is to make it a long-term effort. Simply put, it's the overall pattern of your choices that counts most. Make your daily choices include a wide variety from each of the basic food groups.
4. Manage your Blood Pressure. Hypertension (high blood pressure) is the number one risk factor for heart disease. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.
By keeping your blood pressure in the healthy range, you are: Reducing your risk of your vascular walls becoming overstretched and injured, reducing your risk of your heart having to pump harder to compensate for blockages, protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs.
5. Lose Weight. Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). This is of great concern especially since obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.
If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off.
6. Reduce Blood Sugar. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
Diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die of some form of heart or blood vessel disease.
If you are diagnosed with diabetes, your doctor may prescribe changes in eating habits, weight control, exercise programs and medication to keep it in check. It's critical for people with diabetes to have regular check-ups.
7. Stop Smoking. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too.
Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too.
Source: American Heart Association. For more information regarding the above guidelines, visit www.americanheart.org.
Cardiovascular disease, such as heart attack and stroke, is the nation’s #1 killer. A healthy diet and lifestyle are your best weapons to prevent becoming part of that number.
A new checklist developed by the American Heart Association, My Life Check Simple 7, gives you seven different points to follow with the goal of improved health through these lifestyle changes. According to the AHA, these seven points have something unique in common – anyone can do it! And by making these small changes you will see a BIG difference in your overall health.
If you have ever been to H3 – these might sound a bit familiar!
Here are their Simple Seven Heart Health Tips:
1. Get Active. By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, your body slowly loses its strength plus the ability to function well. Physical activity equals living a longer, healthier life.
Regular Physical Activity Helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.
Aim for at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise a week.
2. Control Cholesterol. Cholesterol is important for your body because it’s used to produce cell membranes, as well as serve other necessary bodily functions. However, too much cholesterol in the blood is a major risk for coronary heart disease (which leads to a heart attack) and stroke.
To keep your cholesterol under control: schedule a screening, eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.
A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
3. Eat Better. To make sure that your body is getting the nutrients it needs, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often. These foods are higher in nutrients, minerals, and fiber and are lower in calories.
The main goal for your overall diet is to make it a long-term effort. Simply put, it's the overall pattern of your choices that counts most. Make your daily choices include a wide variety from each of the basic food groups.
4. Manage your Blood Pressure. Hypertension (high blood pressure) is the number one risk factor for heart disease. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.
By keeping your blood pressure in the healthy range, you are: Reducing your risk of your vascular walls becoming overstretched and injured, reducing your risk of your heart having to pump harder to compensate for blockages, protecting your entire body so that your tissue receives regular supplies of blood that is rich in the oxygen it needs.
5. Lose Weight. Among Americans age 20 and older, 145 million are overweight or obese (BMI of 25.0 kg/m2 and higher). This is of great concern especially since obesity is now recognized as a major, independent risk factor for heart disease. If you have too much fat — especially if a lot of it is at your waist — you're at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes.
If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off.
6. Reduce Blood Sugar. Adults with diabetes are two to four times more likely to have heart disease or a stroke than adults without diabetes.
Diabetes is treatable, but even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die of some form of heart or blood vessel disease.
If you are diagnosed with diabetes, your doctor may prescribe changes in eating habits, weight control, exercise programs and medication to keep it in check. It's critical for people with diabetes to have regular check-ups.
7. Stop Smoking. Smoking by itself increases the risk of coronary heart disease. When it acts with the other factors, it greatly increases your risk from those factors, too.
Smoking decreases your tolerance for physical activity and increases the tendency for blood to clot. It decreases HDL (good) cholesterol. Your risks increase greatly if you smoke and have a family history of heart disease. Smoking also creates a higher risk for peripheral artery disease and aortic aneurysm. It increases the risk of recurrent coronary heart disease after bypass surgery, too.
Source: American Heart Association. For more information regarding the above guidelines, visit www.americanheart.org.
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